Simply put, your brain likes to eat. And it likes powerful fuel: quality fats, antioxidants, and small, steady amounts of the best carbs.On a deadline? Need to rally? Avoid the soda, vending machine snacks and tempting Starbucks and go for these powerful brain boosters instead. The path to a bigger, better brain is loaded with Omega-3 fats, antioxidants, and fiber. Give your brain a kick start: eat the following foods on a daily or weekly basis for results you will notice.20 foods that will supercharge your brain:1. AvocadoStart each day with a mix of high-quality protein and beneficial fats to build the foundation for an energized day. Avocado with scrambled eggs provides both, and the monounsaturated fat helps blood circulate better, which is essential for optimal brain function. Worst alternative: a trans-fat-filled, sugar-laden cream cheese Danish.Green it: you don\u2019t need to buy an organic avocado \u2013 conventional is fine. But make sure your supplementary protein is free range, cage free, or organic.2. BlueberriesThese delicious berries are one of the best foods for you, period, but they\u2019re very good for your brain as well. Since they\u2019re high in fiber and low on the glycemic index, they are safe for diabetics and they do not spike blood sugar. Blueberries are possibly the best brain food on earth: they have been linked to reduced risk for Alzheimer\u2019s, shown to improve learning ability and motor skills in rats, and they are one of the most powerful anti-stress foods you can eat. Avoid: dried, sweetened blueberries.Green it: buy local and organic, and be mindful of seasonality. When blueberries are out of season, opt for cranberries, grapes, goji berries, blackberries or cherries to get your brain boost.3. Wild SalmonOmega-3 fatty acids are essential for your brain. These beneficial fats are linked to improved cognition and alertness, reduced risk of degenerative mental disease (such as dementia), improved memory, improved mood, and reduced depression, anxiety and hyperactivity. Wild salmon is a premium source, but we\u2019ll highlight a few other sources on this list for vegetarians and people who just don\u2019t like salmon. Avoid farmed (read: sea lice infested) salmon.Green it: the California salmon stock is threatened, so choose wild Alaskan salmon only, and eat small portions no more than twice a week. 4. NutsNuts contain protein, high amounts of fiber, and they are rich in beneficial fats. For getting an immediate energy boost that won\u2019t turn into a spike later, you can\u2019t do better than nuts. The complex carbs will perk you up while the fat and protein will sustain you. Nuts also contain plenty of vitamin E, which is essential to cognitive function. You don\u2019t have to eat raw, plain, unsalted nuts, but do avoid the ones with a lot of sweetening or seasoning blends. Filberts, hazelnuts, cashews, and walnuts are great choices, with almonds being the king of nuts.For those avoiding carbs, macadamia nuts are much higher in fat than most nuts. By the way, peanuts just aren\u2019t ideal. Aside from the fact that many people are allergic, peanuts have less healthy fat than many other types of nuts\u2026maybe that\u2019s because peanuts are not actually a nut! They\u2019re still much better than a candy bar, however.Green it: try to choose organic, raw nuts, and if you can\u2019t get those, at least avoid the tins of heavily-seasoned, preservative-laden nuts that may have taken many food miles to get to your mouth.5. SeedsTry sunflower seeds, sesame seeds, flax seed, and tahini (a tangy, nutty sesame butter that tastes great in replacement of mayo and salad dressing). Seeds contain a lot of protein, beneficial fat, and vitamin E, as well as stress-fighting antioxidants and important brain-boosting minerals like magnesium.Green it: Again, just look for organic and try to avoid the highly-seasoned, processed options. In general, things like fruits, vegetables, seeds and nuts are pretty low-impact, environmentally speaking, in comparison to meats and cheeses.6. CoffeeThine eyes do not deceive (even if you are in the midst of a sugar crash). Coffee is good for your brain. Did you know coffee actually contains fiber? That\u2019s going to help your cardiovascular system. Coffee also exerts some noted benefit to your brain in addition to providing you with a detectable energy boost.The trick is not to have more than a few cups. But you can safely enjoy 2-4 cups daily \u2013 we are talking about supercharging here. Just please don\u2019t go ruining a good thing by loading it up with sugar! Espresso beans are actually a phenomenally healthy snack, by the way.Green it: brew yourself some fair-trade organic coffee to benefit both the planet and the workers who grow your beans. Use a thermos instead of a throwaway cup.7. OatmealNature\u2019s scrub brush is one of the best foods for cardiovascular health, which translates to brain health. Additionally, oatmeal is packed with fiber, a reasonable amount of protein, and even a small amount of Omega-3\u2019s. It\u2019s a good grain that will sustain you throughout the morning so you aren\u2019t prone to irritability or an energy crash.Green it: the healthiest oatmeal is the real, steel-cut deal. Steer clear of those little microwavable packets that are loaded with sugar. All that packaging isn\u2019t very green.8. BeansOne more for carb-lovers. (The brain uses about 20% of your carbohydrate intake and it likes a consistent supply.) Beans are truly an amazing food that is sadly overlooked. They\u2019re humble, but very smart. Not only are they loaded with fiber, vitamins, minerals and protein, they\u2019re ridiculously cheap. An entire bag of beans usually costs only a few dollars and will provide many meals. Beans provide a steady, slow release of glucose to your brain \u2013 which means energy all day without the sugar crash. Don\u2019t go eating a whole platter of frijoles, though \u2013 just 1/4 of a cup is fine.Green it: look for heirloom beans that are raised sustainably, like those from Rancho Gordo.9. PomegranateOpt for the fruit over the juice so you get more fiber. Pomegranates contain blueberry-like levels of antioxidants, which are essential for a healthy brain. Your brain is the first organ to feel the effects of stress, so anything you can do to offset stress is a smart choice.Green it: pomegranates are seasonal and not generally local for most of us, so enjoy sparingly and rely on other berries like acai, grapes and cherries when you can\u2019t get this fruit.10. Brown Rice Brown rice is a low-glycemic complex carbohydrate that is excellent for people sensitive to gluten who still want to maintain cardiovascular health. The better your circulation, the sharper your brain.Green it: don\u2019t buy the excessively-packaged "boil in a bag" rice packets. Just make up a big batch of brown rice in a rice cooker on Sunday so you have it on hand for easy lunches all week.11. TeaYou have to brew tea fresh or you won\u2019t get the benefits of all those catechines (antioxidants) that boost your brain. Because tea has caffeine, don\u2019t have more than 2-3 cups daily.Green it: buy organic, fair trade loose leaf or packets to support sustainable business practices.12. ChocolateThings are looking increasingly better for chocolate. It\u2019s got brain-boosting compounds, it\u2019s loaded with antioxidants, and it has just the right amount of caffeine. Chocolate sends your serotonin through the roof, so you\u2019ll feel happy in short order. Dark chocolate is also rich in fiber. (Remember, fiber = healthy cardiovascular system = healthy brain.)Green it: go for super dark, fair-trade, pure organic chocolate, not the sugary, processed milk chocolate candy bars.13. OystersOysters are rich in selenium, magnesium, protein and several other nutrients vital to brain health. In one study researchers found that men who ate oysters reported significantly improved cognition and mood! Not all shellfish are good for you but oysters are a sure bet.Green it: oysters are actually one of the most eco-friendly seafood options, so eat up!14. Olive OilThough we know the brain does need a small, steady supply of glucose, don\u2019t overlook fat. Studies have consistently shown that a low-fat diet is not the health boon we hoped it would be (remember the 90s low-fat craze?). In fact, avoiding fat can increase foggy thinking, mood swings, and insomnia. A diet rich in healthy fats is essential to clear thinking, good memory, and a balanced mood. Your brain is made of fat, after all.One study of men found that those who relied on the processed vegetable fats found in salad dressings, snacks and prepared foods had 75% higher rates of mental degradation (dementia, memory loss) than men who ate healthy fats. Most processed foods and fast foods use corn oil, palm oil, soybean oil and other Omega-6 fats. You don\u2019t want Omega 6 fats. Even saturated fat is safer than Omega 6\u2019s.Choose healthy fats such as those present in olive oil, nut butters, nuts and seeds, flax, oily fish, and avocados. Avoid processed fats found in pastries, chips, candy bars, snacks, junk food, fried foods and prepared foods. Eating the wrong fat can literally alter your brain\u2019s communication pathways.Green it: look for organic, local, or farmers\u2019 market options when it comes to your food. You should also explore herbal remedies for mood swings and brain health. 15. TunaIn addition to being another rich source of Omega-3\u2019s, tuna, particularly yellowfin, has the highest level of vitamin B6 of any food. Studies have shown that B6 is directly linked to memory, cognition and long term brain health. Generally, the B vitamins are among the most important for balancing your mood. B6 in particular influences dopamine receptors (dopamine is one of your "feel good" hormones along with serotonin).My personal cocktail: SAMe (nature\u2019s happiness molecule) and a mega-dose of B-complex keeps me humming even when I\u2019ve got a mountain of work to do. Which, like you, is all the time.Green it: only eat tuna from sustainable fisheries, and if you\u2019re looking for a B6 source that is vegetarian, opt for a banana, which contains a third of your day\u2019s requirement (tuna offers nearly 60%). 16. GarlicGarlic \u2013 the fresher the better \u2013 is one of the most potent nutritional weapons in your arsenal. Eat it as much as your significant other can stand. Not only is it fabulous for reducing bad cholesterol and strengthening your cardiovascular system, it exerts a protective antioxidant effect on the brain.Avoid: I know it makes life easier, but don\u2019t even think about buying the chopped or peeled garlic. Nutritional benefits = zero.Green it: just choose organic, and go for local if you can get it.17. EggsEggs contain protein and fat to provide energy to your brain for hours, and the selenium in organic eggs is proven to help your mood. You really needn\u2019t worry about the overblown cholesterol fears. (I have quite a bit to say on this topic but I\u2019ll restrain myself for once.)Green it: choose organic, free range, vegetarian fed eggs.18. Green Leafy VegetablesSpinach, kale, chard, romaine, arugula, lolla rossa \u2013 whatever green you like, eat it daily. Green, leafy vegetables are high in iron (slightly less "green" iron sources include beef, pork and lamb). Americans tend to be deficient in iron, which is too bad, because the deficiency is linked to restless leg syndrome, fatigue, poor mood, foggy thinking, and other cognition issues.Green it: choose organic, and shop at your farmers\u2019 market or order from a local CSA. Leave out the red meat a few days a week and rely on a big, well-seasoned green stir fry or salad.19. TomatoesGo figure, but tomatoes don\u2019t usually make the brain-boosting food lists. (Thank goodness I found the one that did so I\u2019m not the only one.) Tomatoes contain lycopene, an antioxidant that is particularly good for your brain \u2013 it even helps prevent dementia. You have to cook tomatoes to get the lycopene \u2013 take that, raw foodies! Just kidding. But this does mean that ketchup is good for your brain. Although because of the sugar in it, you should look to other sources for most of your lycopene intake, such as fresh tomato sauce.Green it: try to eat tomatoes that are local and get your lycopene in vitamin form when tomatoes aren\u2019t in season. You\u2019ll know when that is \u2013 the tomatoes will be pale, tasteless, and pithy.20. Cacao nibsThat\u2019s right, I\u2019m putting chocolate on this list twice. My boyfriend knows I need it. I eat chocolate or cacao nibs daily and I think you might want to consider it, too. Cacao nibs are among the top five most powerful brain foods, right next to wild salmon and blueberries. My girlfriends and I like to mix cacao nibs with frozen blueberries and a generous splash of organic heavy cream while we watch really bad television on Sunday nights.Green it: as long as it\u2019s fair trade and organic, it\u2019s green. Things that drain your brain:Alcohol kills your brain cells outright! Alcohol also interferes with dopamine production. Moderate amounts of alcohol, particularly resveratrol-rich red wine, can help improve your health, but anything beyond a glass or two of wine daily is a recipe for reduced brain function and energy loss.Corn Syrup and Sugar lead to health problems like diabetes and obesity, and they\u2019re terrible for your brain. Don\u2019t eat sugar except on special occasions or as an infrequent treat. If you can\u2019t cut back that much, try to limit yourself to just two bites of whatever tempts you daily.Nicotine constricts blood flow to the brain, so while it may "soothe" jittery nerves, smoking will actally reduce your brain function severely \u2013 and the effects are cumulative.A high carbohydrate lunch will make you sleepy and sluggish. Opt for a light meal with some quality protein, such as a salad with grilled chicken breast or vegetables and hummus or wild American shrimp and avocado.